Drop 10 pounds

Dinner Rules

Each dinner option contains no more than 500 calories.

Before starting your meal, drink 16 ounces (2 cups) of water, and have as much additional water as you’d like during your meal. Frontloading with water can take the edge off your hunger.

Follow my “3Ps”: meals must be packed with ample protein and 2 cups produce (specifically non-starchy veggies from the unlimited list), and you’ll need to power down. Protein and produce pack a one-two punch against hunger, helping to satisfy your appetite and showering your body with good-for-you nutrients. And by powering down electronics, you’ll be present and more mindful during the meal

And finally, sit down and slow down. Take a seat and take the time to own your meal. Slow the pace of your eating—this will enhance digestion and allow you to be more aware of hunger and fullness cues.

Dinner Options

• Turkey Burger and Veggies: Turkey burger on ½ bun with lettuce, tomato, onion and squirt of ketchup + 2 cups steamed or roasted vegetables OR a salad dressed with 1 teaspoon olive oil and unlimited vinegar or fresh lemon juice (alternatively, you can use 2 tablespoons of low-calorie vinaigrette).

Feel like cooking? Try these simple recipes: Turkey Black Bean Burger  OR Turkey-Spinach Burger

• Cauliflower Fried Rice with shrimp, chicken, black beans or tofu
Enjoy 1 to 2 servings of cauliflower fried rice + 4 ounces cooked protein of choice such as shrimp, fish, chicken, tofu, pork tenderloin, lean steak, or poultry sausage or 3/4 cup cooked black beans.

• Baked Fish with Broccoli and Sweet Potato: 5 ounces grilled, roasted or baked fish (cooked with 1 teaspoon olive oil, fresh lemon juice, salt, pepper and preferred seasonings) + 2 cups steamed broccoli and 1/2 baked sweet potato.

• Grilled Chicken Parmesan + 2 cups of steamed green beans or sugar snap peas.

• Turkey Sausage with Sautéed Peppers & Onions
Enjoy up to 2 servings

• Slow Cooker Comfort Food:
Chicken Curry and Vegetables OR Slow Cooker Chicken & Black Bean Chili
Enjoy 1 serving with 1 dollop low-fat Greek yogurt + ¼ cup reduced-fat shredded cheddar cheese + ½ cup cooked brown rice or quinoa (OR 1/2 baked potato)

• Pork Tenderloin, Baked Potato and Carrots: 5 ounces of roast pork tenderloin with 2 cups cooked carrots + 1/2 baked potato topped with 2 tablespoon low-fat Greek yogurt or light sour cream and/or 2 tablespoons salsa